½teaspoon table salt
¼teaspoon ground white pepper
3 tablespoons chopped chives (optional)
Melt butter in a medium saucepan over medium heat. Add leeks and onion; sauté until soft but not brown, about 5 to 8 minutes; stir occasionally. Add potatoes, broth, and water; cover; bring to a boil over
Drain vegetables, being sure to reserve the cooking liquid. Allow cooking liquid to cool 5 minutes. Add half of the cooking liquid and half of the solids to the blender jar. Place cover on jar. Turn blender on and blend on liquefy until smooth, about 15 to 20 seconds. Turn blender off. Return the puréed vegetable mixture to the saucepan. Repeat with remaining liquid and vegetables and return vegetable mixture to saucepan. Add salt and pepper; stir to combine. Garnish with chopped chives, if desired.
Nutritional information per serving:
Calories 208 (17% from fat) • carb. 38g • pro. 5g • fat 4g • sat. fat 1g
• chol. 0mg • sod. 380mg • calc. 48mg • fiber 4g
Creamy Cantaloupe Soup
Makes five
½cup orange juice
1medium cantaloupe, seeds and peel removed, cut into
1cup plain nonfat yogurt
2tablespoons granulated sugar*
2tablespoons port wine (optional)
2tablespoons fresh mint leaves
Place orange juice and cantaloupe in blender jar. Place cover on jar. Turn blender on and blend on Purée until smooth, about 20 to 25 seconds. Add yogurt, sugar, and wine (if using). Blend on Purée until smooth, about 15 seconds. Turn blender off. Serve chilled. Garnish with mint leaves.
*Use less sugar if the cantaloupe is naturally sweet.
Nutritional information per serving:
Calories 96 (0% from fat) • carb. 20g • pro. 4g • fat 0g • sat. fat 0g
• chol. 1mg • sod. 45mg • calc. 115mg • fiber 1g
Corn Chowder
Makes seven
1 tablespoon unsalted butter
1medium leek, white only, washed, cut into
1medium onion, cut into
2celery ribs, peeled, cut into
1medium potato (about 9 ounces), peeled, cut into
1²∕³ | cups |
1 | bay leaf |
¼teaspoon dried thyme
1¹∕³ | cups reduced fat milk |
2 | cups corn kernels (fresh or frozen; thaw if frozen) |
| divided salt and pepper to taste |
Melt butter in a medium saucepan over medium heat. Add leek and onion; cook over medium heat for 3 minutes. Add celery, and sauté until soft, about 2 minutes. Add potato, broth, bay leaf, and thyme. Cover; bring to a boil over
Place milk and 1 cup corn kernels in blender jar. Place cover on jar. Turn blender on and blend on liquefy until well combined, about 25 to 30 seconds. Turn blender off. Add milk mixture and remaining corn to saucepan. Season with salt and pepper, if desired. Cook gently over low heat until heated through. Remove bay leaf before serving.
Nutritional information per serving:
Calories 208 (17% from fat) • carb. 36g • pro. 7g• fat 4g • sat. fat 2g
• chol. 8mg • sod. 290mg • calc. 93mg • fiber 3g
Desserts
Espresso Granita
Makes six
2cups hot brewed espresso
½ cup granulated sugar
1cup chilled coffee
Combine espresso and sugar in a small bowl until sugar
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